Sportive Training Plan Part 1

www.kinetikcoaching.com 07933158473 kinetikcoaching@gmail.
com
Sportive Training Plan Part 1

4 week training plan
This plan includes both threshold and sub threshold intervals which will be strenuous. It is an on bike plan so includes no
strength and conditioning work. Before under taking any form of strenuous exercise KinetiK always advises riders to check with
their doctor if they have any concerns regarding their health or suitability. Stability and mobility exercises are highly
recommended to complement your training. You can access a range of these by contacting KinetiK. The sessions are colour
coded for intensity and can be moved around to suit your schedule. Use am sessions before work to make good use of time.
You should ride no more than 3 days consecutive and have 24-36 hours between hard sessions. By using am and pm times this
is easily achievable.
1|Page
www.kinetikcoaching.com 07933158473 kinetikcoaching@gmail.com
KinetiK Fitness and Performance Coaching is a Scottish based cycling company that offer training
strategies and performance plans to elevate all! They presently work with over 10 cycling teams
across Scotland and Ireland. KinetiK have many success stories where they have transformed
beginners into top cyclosportive riders, helped riders rise through the race categories and assisted
riders to National and International titles.
KinetiK are experienced and knowledgeable about your goals and will consider every aspect of your
life when working with you.
Each bespoke training plan is designed around personal requirements where pride is taken into
motivating and getting to know clients where a personal approach is preferred.
Notes on Training Plan
1. Plan is designed around time and not miles completed. However it is always nice to tally up
the miles as it helps with next steps and following years. A sportive rider should have an idea
of their 100 mile time. In all training we are looking to improve your ability to consume,
exchange and use oxygen combined with the fuels in your body. This training asks you to go
without food at certain points when riding. This is not some sort of sadomasochistic training
but a gentle way to improve the way you engage and burn fuel. Training your metabolism is
important and many riders fall into the trap of training and then refuelling poorly! I will not
complicate things in this plan but really get to know your body and what it can do! I have
outlined the sessions in days and colour coded them green easy/steady orange is medium
with some slightly harder sections and red being threshold hard sessions. Play around with
the days and the times to suit you. Importantly though there are sliding scales with the hours
that you complete. The midweek sessions go from 60 90 mins and the weekend sessions
offer quite a few extra hours. IT IS VERY IMPORTANT that these hours are used at your
endurance pace set around the training. DO NOT INCREASE THE INTERVALS. These stay the
same. So basically extra hours are done at the start of the plan in zone 2/3 and no higher! This
adds what we term adaptation to your cardio respiratory system building the engine that
we later place the speed on top of!
2. A lot of pros will work on a 3 day on with one day off. These 3 days during the winter are
usually all endurance with a focus strength, power and speed for example. I believe strongly
that sticking to a clear physiological focus during a ride is greatly beneficial to your training.
Of course mixing up intervals on a turbo passes the time better but think of the focus! The
body needs to be pushed in one direction at a time. My training has focus stick with it! If you
find the turbo boring then you are not alone. However you must address your concentration
and deal with it! Recovery rides are all the craze but remember you dont have the time of a
pro. Training time is crucial so dont waste it. Active Recovery is vital though but can be done
from 20 60 mins and can be done indoors. These sessions when done at the correct low
intensity let highly oxygenated blood flow through the muscles thus cleansing waste bi-
products and nourishing muscle cells. Not all training should leave you in a puddle of sweat
and tears! Finish long rides with easy 10 20 mins where possible!!
3. When doing rides (road or turbo) use any device (Strava, Garmin Connect, Training Peaks to
record basic metrics that let you measure your training load. Structure towards Goals with
Progression is key. Therefore your records dont lie! This plan is a start for you at KinetiK all
riders are linked to Training Peaks.
4. Drink well. Fluids are essential. Dehydration will hinder performance. Aim to drink 3 litres of
water per day. By using a 500ml water bottle you can spread this out evenly during the day.
2|Page
When training we actually only get stronger when we rest! To aid this process make sure you
protein consumption is at least 1.5/2kg per Kg of body weight. Therefore an 80 Kg rider should
aim to consume at least 120/160g per day. At KinetiK all riders are supported with nutrition
advice and support.
5. Rest of 24 36 hours is essential between hard sessions. You are progressing to a goal that
may be some weeks away so the start of your plan must be steady. I tire of the amount of
times I see articles that state the minimum number of hours that a rider must do per week to
achieve! This is poor information and very misleading. A rider who averages 6 hours per week
cant jump straight to 10/12 hours a week. Their body is adapted to an existing regime and
making such large gains may be fine for 1-3 weeks but it is not sustainable. An increase of 10%
over several weeks and a closer inspection of what intensity their 6 hours is spent at is more
productive. I have coached riders to National age group titles on 8 hours a week! A rider who
tells me they spend 10 hours a week usually wastes about 20-30% of that time in the wrong
zone or messing about with kit etc. Time is Valuable routines for pre and post ride are
essential. Get them in place 10 mins saved every ride is soon an extra free hour a week
training!
6. Time touched on above but this is more what I term the Power of Negotiating. What this
means is that your time is the most valuable thing you have so what routines have you got to
save time and be on your bike and then off your bike as efficiently as possible! The power is
how you share your goals with family or partners. Share talk outline weekly goals etc.
Keep it open and transparent pushing the bike out the door and telling someone that youll
be back in 4 hours may lead to problems! Sounds simple but I cant emphasise how important
this is. You may be an amateur rider but you can easily adopt professional habits. Your routine
must work around family (social) and work. If it starts to replace these then you are either
young enough to pursue a professional career or old enough to being heading for a divorce!
Before we start
Baseline physiological scores. No matter what level you are at it is important that you have an idea
of where your fitness is presently at. You can gain best results from a lab or appropriate testing rig
such as KinetiK uses. However you can do it yourself (with the help from a friend if available ), A
Test can be done on indoor turbo trainers or on the road. You must get friendly with the turbo. In
the UK it is your weather proof time efficient friend! Also you will hear me harp on about variables
on the bike they are all multiplied by the weather! You need to realise that as you train you will get
fitter so you therefore need to test regularly. This helps with zoning but also with motivation nice
to know you are getting faster! However I prescribe Sub Threshold testing once you have an idea of
zones. Tests can be learned and riders can push themselves harder. By testing at ST levels you are
looking at the 70% output of your heart rate. Far more productive measure is working from turbo
etc. Lots of turbos now have power readings. These are usually wildly higher than the road but they
are consistent to that turbo so great for testing.
THRESHOLD TEST:
Objective: Gain a FTP (power) or FTHr (heart rate) score. This will create personalised Training
Zones.
3|Page
What is Functional Threshold (FT) Quite simply your 60 min sustained highest level of physical
intensity. How hard you can push those pedals for 1 hour. In UK cycling terms it equates well with
the standard 25 mile TT effort as it should represent an evenly distributed effort throughout that
hour. Once a rider has this number they gain a higher level of training power and control. As this
effort represents a good red line limit you gain a real professional level of control in terms of using
your valuable training time to always impact correctly on your fitness. For a sportive it is no different
we must move your threshold tolerance. This will let you work increasingly harder for less energy
expenditure. It will also more importantly let you buffer the efforts on the hills so you recover
quicker and conserve energy.
You can measure your threshold score in watts as your Functional Threshold Power (FTP) or
Functional Threshold Heart Rate (FTHr). Functional threshold can be thought of as your cycling red-
line and from this figure, highly accurate and personalised training zones can be calculated.
Functional Threshold is a term branded about a lot. It actually comes with so many terms that it
often confuses riders! This is actually a very straight forward definition. Fundamentally your
Functional Threshold (FT) is a Training Intensity. Therefore it is a level that offers you a marker of
how hard you are training. To do this we need numbers! We need your score and then we need a
score to use in training. This is where training zones etc come into play that I am sure youll have
read about in magazines or online. These scores can be produced using a power meter (FTP
measured in watts) or a heart rate monitor (FTHr beat per min)) or even both. At KinetiK it is
ESSENTIAL that you have a FT score! Why waste the valuable time you have for training by working
either too hard (yes it happens) or too easy! Also I used the term Training Intensity this means it
changes! Your FT at the start of training is not going to be the same after weeks of smashing your
Strava App! Even at Elite Level it has been well documented that riders who are now revaluating
their scores during each training phase are not getting their dose of marginal gains. Train Hard but
Train Smart
Ready 2 Test
Indoor Turbo Trainer
Time: 60 mins
20 min warm up
This is 3 mins easy spinning

8 minutes progressing each minute until you are going as hard as you can pedal.
3 mins easy pedalling.
3 x 10 second sprints with one minute rest in between.
Easy spinning until 20 mins
Reset Garmin or Heart Rate (if using just heart rate you need to a friend to record your heart
rate at the end of every minute)
Test
4|Page
This is a maximal test but start steady so you can finish strong.
You must go for 30 mins
You only use the heart rate scores from the end of min 10 to the end of minute 30. This is to
let your body get into the correct working zone and remove what we call heart rate drift.
Your Cycle Computer will capture this data but if not you need an assistant to write it down
each minute. A usual sheet is attached at the bottom for you.
Cool Down
Spin for 5-10 mins to get your heart rate back under control.
What Next
You will use the average heart rate from min 10 to min 30. This is your Threshold Heart Rate (FTHr)!
Do not subtract anything from it the number is now your zone 4 for this plan.
If you are using power then you take the scores for the same period but you MUST subtract 5% from
the number. This is now Threshold Power (FTP) and your zone 4 for the plan.
Road Test
As above in terms of warm up and 30 min ride. However you will have to record all data via cycle
computer as its unlikely your friend will hang out of the window of a car TdF style with their
clipboard.
Choose a flat area. Pros will always use the 30 min with wind behind them helps with fast pedalling
and motivation. Use the data the same way as Turbo.
Calculate your heart rate zones from this table below
Zone 1 Less than 81% of LTHR

Zone 2 81% to 89% of LTHR
Calculate your Power zones from this table below
Zone 1 Less than 55% of FTPw

Zone 2 55% to 74% of FTPw
Will we test for Max Heart Rate or VO2 answer is no! Testing for maximal heart rate is extremely
unpleasant, requires high levels of motivation and, the level you can achieve, can easily be affected
by fatigue, low level illness or just having an off-day. Additionally, riding at threshold will be a far
more familiar and relevant effort level to the majority of cyclists than an all-out maximal effort
5|Page
which makes accurately pacing the test far easier. Also training at Threshold has greater
physiological adaptation power. This will become clear with some of the sessions you do! The no
pain no gain moto is true to a point but it has to be pain to the correct level for the individual.
KinetiK LAB Tests:
At KinetiK we are able to conduct over 50 indoor tests ranging from FTP/FTHr to efficiency testing.
These are very useful for cyclists looking to gain a greater understanding of their present fitness
and their pedalling efficiency. These tests come with discounted prices for existing KinetiK clients
Training Zones
A complex world of numbers and formulae that will have you scratching your head. Here I have
outlined a basic 5 zone plan to work with. Back in the early days with Pete Keen (the man who
launched the path for Dave Brailsford) we used 4 zones and even just 3 at times. The basic rule is
what we are doing in relationship to our threshold levels. The science is somewhat complex but we
are trying to improve our ability to work faster and longer. You will have heard of lactic acid yep
bad stuff! Actually its not that bad we just exercise too hard at times that it rises to levels that we
cant accommodate and we fall in heap and wonder what the hell we doing! Everyone yep all folks
cyclists and non-cyclists (yeh there are still some) can only tolerate the same amount of lactic acid
in their blood before the falling of the bike thing happens! Trivial sounding I know but this document
is to get you started with training not to bore you to death with the science. What I am saying is that
with specific targeted training you can improve greatly your ability to buffer and consume lactate
and therefore ride faster for longer! This opportunity to improve your performance through fitness
means that cycling is accessible to ALL as skill level is not ultimately going to limit you achieve your
goal in your sportive or charity event!
Training Intensity Levels
Recovery Zone 1
Heart Rate:
This is the easiest training intensity and should reflect that you want to train without damaging the
recovery process from the previous training session/s. Correctly made recovery rides may actually
provide small benefits to overall recovery compared to complete rest when off the bike due the high
levels of oxygenated blood moving through the active cycling muscles.
Endurance Zone 2
Heart Rate:
This is the main training intensity. Sometimes you are able to push it a little harder but you should
always be able to maintain this intensity throughout a session. Your body will respond and tell you
6|Page
whether or not you can be closer to the upper end but dont get to keen on a good day and dont get
to lazy on a bad day!
Sub Threshold Zone 3
Heart Rate:
This is where you boost your aerobic engine at try and remain just below that high lactic acid
producing level this level should be just below your 10 mile TT effort
Threshold Zone 4
Heart Rate: Right on your limit when fully fit youll keep this level going for 25mile TT This greatly
boosts the aerobic engine while just keeping at simmering point with regards to lactate build up until
the final push it is hard work in this zone so measure these sessions carefully and judge your pacing
well!
VO2 Max Zone 5
Heart Rate: This is where you make most gains but you only have seconds to mins here Your
VO2 max is your ability to consume Oxygen and get it to deliver energy!!! The simple description
basically then the higher this consumption the better chance you have of being able to suffer that
wee bit longer! These sessions need to be of the highest quality and need good recovery afterwards.
Nutrition plays a huge role in all sport but cycling is at the forefront of converting fuel into energy.
100 mile rides or 10 mile time trials all place great demands on your metabolic systems. I have
dropped in some easy to follow info for you so that you can start to appreciate the value of training
hard and fuelling well. A sportive ride will place huge demands on your energy systems due to its
hilly terrain and length. These must be trained and fuelling pre, during and post rides in training are
crucial. In some of the longer rides you will see that I have actually asked you not to eat on some of
them until 2 hours in. This all helps train your system to use what it has better!
These Notes on Metabolic Efficiency are simplified but I am trying to show you some key points that
you may not be aware of.
Nutrition is critical to your cycling success when competing in long distance endurance events and
road cycling races. This article discusses the two primary energy sources; that being fat and
carbohydrate. It covers how they are metabolised to help you improve the way you ride these
events and reduce the chance of bonking or hitting the wall. This is the art of teaching your body
how to burn fat more efficiently.
7|Page
Fat and carbohydrate are the primary fuels that you use to exercise. The way that you burn them is
very important. The blend ratio of fat to carbohydrate that you use varies depending on the intensity
that you are riding at. In this case well measure intensity in watts. When you ride at an easy pace
(low power outputs) you generally burn a higher percentage of fat to carbohydrate. As you increase
your intensity and ride faster you produce more power on the bike. When you do this the ratio of fat
to carbohydrate changes and you start burning a higher percentage of carbohydrate to fat. Please
see figure one.
Figure 1 General percentage of fat to carbohydrate burn rates based on cycling intensity (in watts)
A seasoned cyclist will have enough carbohydrate stored in their bodies to provide them with
around one to two hours of high intensity cycling. Once the carbohydrate stores are depleted the
cyclist then bonks or hits the wall.
The onset of bonking comes on very fast. It only takes around 2 to 3 minutes to go from riding very
well at high intensities to not being able to ride faster than around 12 km/h. The reason for this is
that fat is not able to be metabolised fast enough to provide the muscles with enough energy to
drive them back up at to ride at these high intensities.
No amount of will power will enable a cyclist to push through the laws of metabolising energy. When
you run out of carbohydrate you can only ride slowly, nothing more.
Many cyclists misinterpret the gradual drop off of performance during a long endurance ride as
bonking. This gradual decrease in performance is more likely caused by general fatigue due to poor
preparation and fitness leading up to the event rather than running out of carbohydrate and
bonking. Its important to understand the distinctions between bonking and general fatigue when
understanding your nutritional requirements.
8|Page
In the 1980s when the marathon craze hit the world many people suffered from hitting the wall in
the closing km of their run. To deal with it many people adopted a very poor form of carbohydrate
loading. They would consume large amount of carbohydrate in the final days before their race in an
effort to store as much carbohydrate in their bodies as they could before the event. This form of
carbohydrate loading is fundamentally flawed and will only provide a very minimal form of
performance improvement on the day of their event. Unfortunately many people continue to pursue
this practice today.
A better way to deal with reducing the chance of bonking is to work on improving the efficiency of
burn ration between carbohydrate and fat. It's called improving metabolic efficiency and is a far
more successful protocol to adopt.
Cyclists that live on a diet rich in high Glycogen Index (GI) carbohydrate tend to exhibit a poor
metabolic efficiency. Figure two provides an example of the burn rations of carbohydrate and fat in
these cyclists. As you can see this cyclist has a very poor ability to use fat as a primary energy source
and relies heavily on carbohydrate as an energy source for much of their cyclist at most intensity.
This cyclist has a very high chance of bonking and will need to consume large amounts of
carbohydrate during their endurance rides to ensure that they maintain their carbohydrate levels.
Figure 2 Example of poor metabolic efficiency in a cyclist
Cyclists that train their metabolic efficiency are able to change their burn rations of carbohydrate
and fat. The process of doing so can provide an adaption in around six to eight weeks. The result is a
curve similar to the one shown in Figure three. In this case the cyclist has lifted their ability to burn
more fat at higher intensities which enable them to become less reliant on consuming large amount
of carbohydrate during their long endurance rides. As you can see this provide a curve closer to the
figure 1.
9|Page
Figure 3 Example of good metabolic efficiency in a cyclist
NOW GET TRAINING
10 | P a g e
Week 1: The start of the journey is always tough
Base 1 Wk 1 Mon Tue Wed Thu Fri Sat Sun Hours
Time (hrs) 0 1 0 1 0 2-4 2 -3 6-9
Session Rest or AR 5 x (4+4) Rest or 5 x (4+4) REST Z1&2 Easy You have
@z3/z2 AR @z3/z2 riding in done
Sessions can be AR = Active With 3 x Z1 2 more
done on road or recovery 10 min 10 min 10 min WITH NO hours or
turbo. The sometimes WU WU z3 efforts EATING less
midweek the bike is spread again depending
sessions are the only 4 mins at 4 mins at around just on
designed for option of ST ST equally water. weekend
turbo. These will travel so if during Just try but dont
4 mins 4 mins
extend to 90 commuting ride. and keep miss those
easy easy
mins for some we can that Hr mid-week
spinning spinning You want
riders. However, either use controlled sessions!
although at that time to
Repeat 5 Repeat 5 as much
times snow and for training complete
times. times. as
ice will force session or this
Note Note possible.
riders to use just go session
your Hr your Hr You are
them at very easy! with no
at the at the stretching
weekends for on bike
end of end of your
longer riders we eating!
every 4 every 4 ability to
must adapt the Just
min @ ST min @ ST work with
sessions. Discuss water
stored
later at these Ride Ride fuels
points. through through
until hour until
or more if hour or
Hr still more if
above Z2 Hr still
above Z2
Focus Recovery Sub Recovery Build Feet up Fuel well Same as

if doing AR Threshold if doing from Friday before yesterday.
ride key to AR ride Tuesday ride at
(commute your (commute What is least 30 - Post ride
etc u must progress etc u heart 60 mins recovery.
stay in must stay rate digestion
zone 1!) in zone doing at time
1!) same before
output. you ride.
You are Your
not fitter body has
but enough
things fuel. You
are just need
changing! to train
it!
Additional This 4 week plan should be supplemented with core, strengthen, stability & mobility work plus
stretching. This info is freely available to riders on plan contact coach Scott at KinetiK
11 | P a g e
Week 2: First Stretch

Base 1 Week 2 Mon Tue Wed Thu Fri Sat Sun Hours
Time (hrs) 0 1 0 1 0 3-5 2-3 7 - 10
Session Rest or AR 5 x (5+4) Rest or AR 5 x (7+2) REST Z1&2 Easy riding You have
@z3/z2 @z3/z2 in Z1 2 done more
Sessions can be AR = Active With 3 x WITH NO hours or
done on road or recovery 10 min WU 10 min 15 min z3 EATING less
turbo. The sometimes WU efforts again just depending
midweek sessions the bike is 4 mins at spread water. Just on
are designed for the only ST 4 mins at around try and weekend
turbo. These will option of ST equally keep that but dont
extend to 90 mins travel so if 4 mins during Hr miss those
for some riders. commuting easy 4 mins ride. controlled mid-week
However, although we can spinning easy as much as sessions!
at times snow and either use spinning You can possible.
ice will force riders that time for Repeat 5 now eat You are
to use them at training times. Repeat 5 at the 2 stretching
weekends for session or Note your times. hour your ability
longer riders we just go very Hr at the Note your point to work
must adapt the easy! end of Hr at the with stored
sessions. Discuss every 4 end of Drink fuels
later at these min @ ST every 4 often!
points. min @ ST Drink
Ride Often!
through Ride
until hour through
or more if until hour
Hr still or more if
above Z2 Hr still
above Z2
Focus Recovery Sub Recovery Longer at Feet up Fuel well Same as

if doing AR Threshold if doing AR ST Friday before yesterday.
ride key to ride building ride at
(commute your (commute aerobic least 30 - Post ride
etc you progress etc you 60 mins recovery.
must stay in must stay digestion
zone 1!) in zone 1!) time
before
you ride.
Your body
has
enough
fuel. You
just need
to train it!
You are getting used to ST (zone 4) work. These are key sessions. You will gradually work up to doing threshold
efforts. Drink well during and after turbo sessions. Harder sessions can be aided by weighing yourself
beforehand. Dehydration will hit you 48 hours later dont let it happen. 2 litres of water a day plus an extra
litre at least on training days.
12 | P a g e
Week 3: Reduce the recovery during intervals
Base 1 Week 3 Mon Tue Wed Thu Fri Sat Sun Hours
Time (hrs) 0 1 0 1 0 4-6 2-3 8 - 11
Session Rest or AR 5 x (5+4) Rest or AR 8 x (4+2) REST Z1&2 Easy riding You have
@z3/z2 @z3/z2 in Z1 2 done more
Sessions can be AR = Active With 3 x WITH NO hours or
done on road or recovery 10 min WU 10 min 20 min z3 EATING less
turbo. The sometimes WU efforts again just depending
midweek sessions the bike is 5 mins at spread water. Just on
are designed for the only ST 8 mins at around try and weekend
turbo. These will option of ST equally keep that but dont
extend to 90 mins travel so if 4 mins during Hr miss those
for some riders. commuting easy 2 mins ride. controlled mid-week
However, although we can spinning easy as much as sessions!
at times snow and either use spinning You can possible.
ice will force riders that time for Repeat 5 now eat You are
to use them at training times. Repeat 5 at the 2 stretching
weekends for session or Note your times. hour your ability
longer riders we just go very Hr at the Note your point eat to work
must adapt the easy! end of Hr at the again with stored
sessions. Discuss every 4 end of after each fuels
later at these min @ ST every 4 20 min
points. min @ ST effort. Drink
Ride Often!
through Ride Drink
until hour through often! 2 x
or more if until hour bottles
Hr still or more if
above Z2 Hr still
above Z2
Focus Recovery Sub Recovery Longer at Feet up Fuel well Same as

if doing AR Threshold if doing AR ST Friday before yesterday.
ride key to ride building ride at
(commute your (commute aerobic least 30 - Post ride
etc you progress etc you 60 mins recovery.
must stay in must stay digestion
zone 1!) in zone 1!) time
before
you ride.
Your body
has
enough
fuel. You
just need
to train it!
The eating habits of riders tenders to be born out of fear. The body can work for 2 hours without adding fuel. You would never race with
this mentality but you must train your body to work better by utilising stored energy. No matter the size of the rider it is important to train
our metabolic responses. It all helps move us forward. A more efficient engine runs better
13 | P a g e
Week 4: Test time and easy week to recover and adapt to training
Base 1 Week 4 Mon Tue Wed Thu Fri Sat Sun
Time (hrs) 0 1 0 1 0 2-4 0 5-6
Session Rest or AR 5 x (1+1) Rest or AR 8 x (3+1) REST Z1&2 Rest This week
has less
Sessions can be done AR = Active @z5/z3(easy) @z3/z2 With 3 x duration
on road or turbo. The recovery 20 min z3 lets the
midweek sessions sometimes 1 min at Z5 10 min efforts body soak
are designed for the bike is with 1 min WU spread up the
turbo. These will the only easy around training
extend to 90 mins for option of spinning. 3 mins at equally and get
some riders. travel so if ST during ready for
However, although commuting Repeat 5 ride. the next
at times snow and we can times. 1 min
harder
ice will force riders either use easy You can block
to use them at that time First spinning now eat at
weekends for longer for training threshold the 2 hour
efforts nail Repeat 3 point
riders we must adapt session or
it! Rest is times.
the sessions. Discuss just go very
short so get Getting Drink
later at these points. easy!
ready. you used often!
to smaller
Ride through recovery This is still
to end of the time working
hour easy those ST
pace. Ride efforts so
through keep it
until hour smooth
or more if
Hr still
above Z2
Focus Recovery Nail the test Recovery Short Feet up 20 mins at Day Off
if doing AR if doing AR recovery Friday ST is an
ride ride incredibly
(commute (commute powerful
etc you etc you workout if
must stay in must stay done
zone 1!) in zone 1!) correctly
stretching. This info is freely available to riders on plan contact coach Scott at KinetiK.
Try a home cold bath keep your cycling shorts on and fill the bath up with cold water. Take your recovery drink or snack and jump in bath
cold water immersion sends blood back to the core of the muscles this helps gets oxygen to working muscles and aids flushing out
lactic acid. Only needs a few mins
Well done Great 4 weeks of training
You want more just get in touch!
14 | P a g e
Appendix 1 If you dont record data on Strava or on a Garmin then keep a record it is
VITAL. Below is a simple idea that can be adapted easily enough.
Sample Training Diary change as you wish I would just print them off and write in them
each day. INCLUDE REST DAYS
Notes Date
Sleep /10 Fatigue /10 Stress /10 Soreness /10
Resting HR Weight
Workout Title
Weather
Route
Time Total time for

week
Distance Total for week
Time in Zone 1 2 3
4 5
15 | P a g e
Appendix 2
30 min FTP Date: Pre Exercise HR:
Heart Rate Speed RPE Score 1-10
Warm up of 20 mins should be completed prior to test. Test should be started no less than 5 mins after
completion of warm up.
Test
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
16 | P a g e
26
27
28
29
30
17 | P a g e

Sportive Training Plan Part 1

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Sportive Training Plan Part 1

Uploaded by

Copyright:

Available Formats

www.kinetikcoaching.com 07933158473 kinetikcoaching@gmail.

Sportive Training Plan Part 1

Indoor Turbo Trainer

This is 3 mins easy spinning

Calculate your heart rate zones from this table below

Zone 1 Less than 81% of LTHR

Calculate your Power zones from this table below

Zone 1 Less than 55% of FTPw

KinetiK LAB Tests:

Training Intensity Levels

Sub Threshold Zone 3

VO2 Max Zone 5

Figure 2 Example of poor metabolic efficiency in a cyclist

Figure 3 Example of good metabolic efficiency in a cyclist

NOW GET TRAINING

Week 1: The start of the journey is always tough

Base 1 Wk 1 Mon Tue Wed Thu Fri Sat Sun Hours

Time (hrs) 0 1 0 1 0 2-4 2 -3 6-9

Focus Recovery Sub Recovery Build Feet up Fuel well Same as

Week 2: First Stretch

Time (hrs) 0 1 0 1 0 3-5 2-3 7 - 10

Focus Recovery Sub Recovery Longer at Feet up Fuel well Same as

Week 3: Reduce the recovery during intervals

Time (hrs) 0 1 0 1 0 4-6 2-3 8 - 11

Focus Recovery Sub Recovery Longer at Feet up Fuel well Same as

Base 1 Week 4 Mon Tue Wed Thu Fri Sat Sun

Time (hrs) 0 1 0 1 0 2-4 0 5-6

Well done Great 4 weeks of training

You want more just get in touch!

Sleep /10 Fatigue /10 Stress /10 Soreness /10

Time Total time for

Distance Total for week

30 min FTP Date: Pre Exercise HR:

Heart Rate Speed RPE Score 1-10

You might also like